[B]Take it SSSLLLLOOOOOWWWW!......

I had hernia surgery back in June...didn't go back to gym until Sept and scared myself with a groin pull within two weeks of being back.

Warm-up like it is a major part of your routine.

If you re-injure the area it becomes weaker and weaker. Take it slowly and build core muscles as stabilizers before hitting the weights again. Try some pilates.